Friday 120712

Reminder that we will not have 8am class on Saturday due to the Moustache Clash

Warmup: 3 Rounds of…
10 – Sampson Stretch w/ Pass Throughs
10 – Lateral Jumps
High Knees Down/Back
10 – Snatch Balance

Workout of the Day
SWoD:
Power Clean – 3RM
then
WoD:
2 min ME KB Snatch 1.5/1 (alternating hands)
-then-
AMRAP in 8 minutes of…
8 – Lateral Box Jumps 24/18
16 – OH Walking Lunges 45/35 plate
24 – Hand Release Push Ups
-then-
2 min. ME KB Snatch 1/1.5 (alternating hands)
-then-
After Bash:
MU progression practice

Elite WoD
SWoD:
Back Squat – 3×5 @ 90% of 5RM – rest 60 sec.
then
Press – 8×3 @ 70% of 1RM – rest 60 sec.
then
WoD:
2 min ME KB Snatch 1.5/1 (alternating hands)
-then-
AMRAP in 8 minutes of…
8 – Lateral Box Jumps 24/18
16 – OH Walking Lunges 45/35 plate
24 – Hand Release Push Ups
-then-
2 min. ME KB Snatch 1/1.5 (alternating hands)
then
After Bash:
Muscle Up Practice

Endurance WoD
SWIM-Long Interval
2-5 x 250m
Hold reps within 5 seconds of each other
*25 m swim drill for each deviation.
Rest 2:00 min

 

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